All exercises occur in one or more of the three planes of motion. The frontal plane is one of these anatomical planes that divides your body into front and back halves. Abduction, adduction and lateral flexion are all movements that occur in the frontal plane. You can perform exercises specifically for the frontal plane of movement in your routine.

Abduction

Imagine that there is a line down the center of your body. This is known as the midline. Abduction is the action of moving a body part, such as your arm or leg, away from the midline of your body in the frontal plane. A dumbbell lateral raise is one example of an abduction exercise. Holding a dumbbell in each hand, raise your arms out to the sides until they are parallel to the floor. Lower back down for one complete repetition. Other examples of abduction include overhead press and side-lying hip abduction.

Adduction

Adduction is the opposite of abduction. This is where you bring a limb back toward the midline, or even cross the midline. One example is a side-lying hip adduction for your inner thighs. Lie on a mat on your right side, your right arm supporting your head. Your body is in a straight line from your legs through your torso. Bring your right foot on the floor directly behind your left. Raise your left leg up off the floor as high as you can without rocking your body. Lower back down for one repetition. You could also perform this exercise standing.

Lateral Flexion

Lateral flexion is the motion of bending your torso side to side. From a standing position, challenge your core muscles in the frontal plane. Hold a dumbbell in your right hand. Place your left hand behind your head and stand with your feet hip-width apart. Lean over to the right side until you feel a slight stretch across your left side. Contract your muscles and bring your body back up for one complete repetition. You can laterally bend your head side to side for a neck stretch as well.

Agility

You can perform dynamic movements in the frontal plane as well as specific resistance exercises. A lateral shuffle is one example of an agility drill that occurs in the frontal plane. Stand with your feet hip-width apart and knees slightly bent. Lean your torso forward a bit so that your body is in a modified squat position. Lead with your left and step out as wide as you can. Bring your right foot toward your left and place it hip-width apart. You can continue in one direction or go back and forth. Lateral jumping is another example.

References

Essentials of Strength Training and Conditioning; National Strength and Conditioning Association

About the Author

Bethany Kochan began writing professionally in 2010. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor.